Cauliflower Health Benefits, Risks & Tips

Cauliflower is a cruciferous vegetable in the same family as broccoli, brussels sprouts, cabbage, and kale. It is rich in vitamin C, folate, and various other phytochemicals linked with good health. A cup of raw cauliflower florets has more than 50% of the Recommended Dietary Allowance (RDA) of vitamin C, 15% of the RDA for folate, and reasonable amounts of potassium and vitamin B6. It also has bioflavonoids, indoles, and other chemicals that protect against cancer.

80% of folate is lost in cooking so eat cauliflower raw.

QUICK TIP:

Cook cauliflower fast
To retain flavor and reduce nutrient loss, cook cauliflower rapidly by boiling in a minimum amount of water or steaming. Too much cooking turns cauliflower mushy and releases sulfurous compounds, resulting in an unpleasant odor and bitter taste.

Health Benefits

May prevent cancer.
The high amounts of vitamin C in cauliflower help protect against inflammation that can lead to cancer. The vegetable is also rich in folate, which may help prevent damage to DNA that can lead to cancer.

Helps lose weight.
Because cauliflower is high in fiber and low in calories (25 calories per cup of florets), it’s an ideal snack food for weight watchers.

Health Risks 

Bloating and flatulence.
Cauliflower and other vegetables in the Brassica family can cause discomfort, especially those who suffer from gastric disorders such as ulcerative colitis. Avoid cauliflower if it triggers symptoms.

Eating Tips
• Save the brine from store-bought pickles and pack it with florets into a jar; refrigerate for several days.
• Season steamed florets with olive oil, roasted red pepper slivers, and olives.
• Roast oiled florets with slivered garlic until well browned.

 Buying Tips
• Look for a head with firm, compact florets and a snowy white color. Leaves should be crisp and green.
• Avoid cauliflower with brown spots or loose sections.

 Storing Tip
• Refrigerate cauliflower in a plastic bag for up to 5 days in the refrigerator crisper.